12/17/19

Strength

As part of the Wendler work-up, we had our 5-3-1 day for push press.

Push Press

  • 3 @ 95
  • 3 @ 115
  • 5 @ 135 (~75%)
  • 3 @ 155 (~85%)
  • 1 @ 185 (~100%)

I failed my first rep at 185, but I got the second attempt.

Metcon

4 minute AMRAP:

  • 2 Devil’s Press
  • 6 Push Press
  • 8 DB Suitcase Reverse Lunge

Rest 1 minute. Repeat starting where you left off.

Result: 8+12 with 40# DBs

I stuck with 40s instead of the prescribed weight (50s) to keep the intensity high.

10/7/19

Back to the grind in the gym from our staff retreat! I had a meeting from 8-9AM so I did this one on my own at 9AM.

Strength

In 15:00, build to a 10 RM Front Squat.

I worked up 95, 135, 155, 185 x 10, and then hit 205 x 10, which was…difficult.

Metcon

For time:

20 Front Squat (135/95)|(95/65)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

This one was a doozy mostly due to those lunges! I ended up getting time capped at 16:00 (CAP+10).